Pretty much what Toby said. I'd go with the Gold Standard Whey Protein before and after your workout and get the Casein Protein that you take right before bed. Order from Amazon. You have a pretty similar build to me....I'd say if you cut out bad carbs and try to eat 5-6 smallish meals a day you'll be cut in no time. After you build a base, I'd lose the Whey Protein and try to take something more natural for your protein source i.e Greek Yogurt, egg whites, etc. Cottage Cheese is a good source of Casein protein, so you could lose that supplement too. If you want to do that much cardio your gonna have to take in a TON of protein. It's odd, right now it seems like i'm losing strength wrt to pullups. I'm 6'0 but have the arms of someone much taller (I can dunk easily)....but still, I went from being to doing 3 reps of 8 easily, right when I took the pullup bar out of the package. Now I'm struggling to do 3 sets of 4. I don't get it.